Food calories · USDA data
Calories in pretzels
109 calories
in 1 oz, 28.4 g
- Protein
- 2.9 g
- Carbs
- 22.8 g
- Fat
- 0.8 g
- Fiber
- 1 g
Pretzels have 109 calories. That is USDA's figure for 1 oz, which weighs 28.4 g. Per 100 g, pretzels have 384 calories.
Almost all of its calories, 83%, come from carbohydrate.
It takes 26 g of pretzels to reach 100 calories, about the same as 1 oz.
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 10 twists | 60 g | 230 | 6 g | 48.2 g | 1.8 g |
| 1 oz | 28.3 g | 109 | 2.8 g | 22.8 g | 0.8 g |
| 100 g | 100 g | 384 | 10 g | 80.4 g | 2.9 g |
Portion weights are USDA's own. Your pretzels may weigh more or less; for an exact number, weigh it and enter the grams in the food calorie lookup.
Where the calories come from
- Protein: 10% of calories (10 g per 100 g)
- Carbohydrate: 83% (80.4 g per 100 g, of which 3.4 g fiber)
- Fat: 7% (2.9 g per 100 g)
Shares use the general factors of 4 calories per gram of protein and carbohydrate and 9 per gram of fat, so they can differ a little from USDA's calorie figure. Daily Values are the FDA's adult Daily Values.
Compared with similar foods
Weight for weight, pretzels has the fewest calories of these four (384 per 100 g) and saltine crackers the most (418).
| Per 100 g | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pretzels | 384 | 10 g | 80.4 g | 2.9 g |
| Popcorn | 387 | 12.9 g | 77.8 g | 4.5 g |
| Rice cakes | 387 | 8.2 g | 81.5 g | 2.8 g |
| Saltine crackers | 418 | 9.5 g | 74.1 g | 8.6 g |
Work out your own portion
The food calorie lookup has 3,070 foods. Pick a portion or type a weight in grams or ounces, then add foods to a plate to see the total for a meal. To see how a meal fits your day, the calorie calculator works out your daily calories.
Questions people ask
How many calories are in pretzels?
Pretzels have 109 calories. USDA weighs 1 oz at 28.4 g, and pretzels has 384 calories per 100 g.
How much protein do pretzels have?
1 oz (28.4 g) has 2.9 g of protein, 6% of the 50 g Daily Value. Per 100 g it is 10 g.
How many carbs do pretzels have?
1 oz has 22.8 g of carbohydrate, including 1 g of fiber, and 0.8 g of fat.
Source: USDA FoodData Central, SR Legacy (2018). USDA entry: Snacks, pretzels, hard, plain, salted (FDC ID 167555). Values are averages; a packaged food's label may differ.